Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Bodyweight Goodmornings* 10 Air Squats 5 Push-Up to Down Dog 10 Burpees *Feet in squat stance, push the hips back and bow forward until you feel tension in the...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. PVC Lunge https://youtu.be/oFbHWV8LwCw 10 Scap Pull-Ups https://youtu.be/sfTsgt-a63c 10 Alt. Squat Thoracic Rotation https://youtu.be/Q65ePUFLytQ *Short Rest Then......
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (6:00 MINUTE CAP) 1/1 SA DB Burpees 2/2 SA DB Floor Press 3/3 SA Ring Row 6/4 Cal Bike (increasing pace)StrengthMetcon (Weight)EMOM x 6 MINUTES MIN 1 -...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 TABATA Mountain Climbers STATION 2 TABATA KB Deadlift STATION 3 TABATA Sit-Ups STATION 4 TABATA Box...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Weight)3 SETS 10 Unbroken Power Cleans* *Increase weight each set -Rest as Needed b/t Sets- (Score is Weight)Metcon (Weight)3 SETS 10 Unbroken Power Snatch* *Increase weight...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. PVC Lunge https://youtu.be/oFbHWV8LwCw 10 Scap Pull-Ups https://youtu.be/sfTsgt-a63c 10 Alt. Squat Thoracic Rotation https://youtu.be/Q65ePUFLytQ *Short Rest Then... 2 ROUNDS 5...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Medball Power Cleans 10 Medball Push Press STATION 2 1:00 Row for Max Distance 1:00 Rest...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Single Unders :30 Good Mornings :30 Single Unders :30 Up-Downs -1:00 Rest- 1 ROUND :30 High Jump Single Unders :30 Straight Leg Sit-ups :30 Fast Jump...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Push-up to Pike-up 10 Bootstrap Stretches 10 Alt. Spiderman Lunges 10 Glute Bridges Into... EMOM x 6:00 :30 On/ :30 Off Min 1 - Row (Easy) Min 2 - Wall Squats...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)20/15 Cal. Bike Into … TABATA (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 - Alt. Forward Lunges MVMT 2 - Single-Unders MVMT 3 - Hollow Rocks MVMT 4 - Double-Under Practice Into ......